Preventive Medicine
Imaging Center
About Us
Contact Us
Appointment
 
The Princeton Longevity Center Medical News

Break the Boredom - A New Way to Treadmill
By Chris Volgraf, CSCS

As evidenced by the weather, this is the time of year to move your walking, jogging or running workouts indoors.  That’s easy for some, but others would rather have their teeth pulled than workout on a treadmill.  The key to any exercise program is to keep it fun, fluid and frequent.  So - How do you do that? Incline and Multi-directional Treadmill Training offers a great way to challenge the muscles in the lower body and core in ways that we used to move when we were athletes or playing around as kids.  We all too often get stuck doing the same exercise routine, which ultimately creates muscular imbalances, postural dysfunctions and ultimately injuries.  Here is your chance to change that!

Be sure to start slow and feel free to modify the protocol to your conditioning level.  You can decrease speed and incline to suit any fitness level. Incline and Multi-directional Treadmill Training is difficult and you will become fatigued very easily since you are moving in ways that you have not moved in years, and in some cases decades. (You will also burn more calories this way!) You may hold onto the support rails in the beginning stages as you introduce this workout into your routine, but the idea is to move just as you would if you were doing the workout outdoors…without holding onto support rails.

Here is a 15 minute Incline and Multi-directional Treadmill Training or repeat for 30 minute workout. Try performing this a few times a week to maximize your time spent on the treadmill.

  • 1 min at 3.0 mph and 0 incline
  • 1 min at 3.3 mph and 2.5 incline
  • 1 min at 3.5 mph and 5 incline
  • 1 min at 3.5-4.0 mph and 7.5 incline
  • 1 min at 3.5-4.0 mph and 10 incline
  • 1 min at 3.5-4.0 mph and 12.5 incline
  • 1 min at 3.5 and no incline
  • 1 min at 3.8 mph jogging backwards with 0 incline
  • 1 min at 3.8 mph side shuffle with 0 incline
  • 1 min at 3.8 mph side shuffle in opposite direction with 0 incline
  • 1 min at 3.8 mph jogging backwards with 5 incline
  • 1 min at 3.8 mph side shuffle with 5 incline
  • 1 min at 3.8 mph side shuffle in opposite direction with 5 incline
  • 1 min at 3.5 mph and 0 incline
  • 1 min at 7.0 mph run and 0 incline
  • Cooldown button

 Learn More about the Princeton Longevity Center Comprehensive Exam

Request Information About Our Exams

Join our E-mail List

 
Home   |   Make an Appointment  |  Contact Us    |    2005 Copyright by Princeton Longevity Center
Princeton Longevity Center   136 Main Street   Princeton, New Jersey 08540
Tel: 866-RX-4-HEALTH (866.794.4325)   Fax 609.430.8470